ALL IN ONE
Online Coaching

ALL IN ONE NUTRITION PLAN, TRAINING PROGRAMS & WEEKLY SUPPORT
CUTTING FAT MASS & BUILDING LEAN BODY MASS.
INTENSIVE STEP-BY-STEP SIGNATURE COACHING PROGRAM.
Packed with the entire A-Z strategies that will help you build your Conscious Physique.

  • 100% vegan possible

STEP 1. INTAKE

We’ll set up a date for an intake & strategy call through Zoom to discuss the goal, current nutritional and daily activity habits, injuries and set up your plan.

Preparation
The typical questions we would ask during the intake are:
+ What the specifics are around your goal and in what timeframe you would like to reach that;
+ What you (like to) eat/drink on a daily basis;
+ What you don’t like to eat;
+ What you think possible pitfalls are;
+ Allergies and intolerances;
+ To determine your current situation and for further progress monitoring purposes, we will ask you to make pictures from the front, side and back of the body alongside your current body weight and height.

Step by Step Roadmap 
We’ll carve out the phases in your year needed to get to the physique you want. A step-by-step customized plan towards your longterm goal, by structuring your months, carving out short terms goals, gradually increasing or decreasing calories, adapting macronutrients and working towards progressive overload in training.

STEP 2. GET STARTED

Within 3 working days after your intake you’ll receive your custom meal and training plan.

Meal Plan & Tracking Food
You’ll get a custom nutrition program which contains the caloric and macronutrient (protein, carbohydrates and fats) set up, how to build meals with the right macronutrient distribution. Also, we would typically ask you to start tracking your nutrition. This way we can see what you’re eating on a daily basis and if you’re sticking to the plan. You’ll create a basic understanding of what is in the food you eat regarding calories and macronutrients. We’ll teach you how to use it to monitor intake sticking to your recommendations.

Training plan & Filming workouts
You’ll get a custom training program built with weekly progressive overload. We would typically ask you to film a set of your exercises so we can check technique and Perceived exertion (how hard you feel like your body is working). Training schedules are changed monthly (periodization/mesocycling). You’ll understand the fundamentals of training.

STEP 3. COACHING

We’ll be your social support and take you by the hand though every challenge.

We’ll guide you through your nutrition and training plan
As mentioned before, your coach will typically ask you to start logging your food. Though the app your coach will see how you’re doing and send you a message if she sees you’re falling off track. Next to that, you’ll have to film a set of every exercise of your training to check technique and progress. This is important for designing your future training programs and make sure you’re executing the exercises as planned.

Weekly coach check- ins
Your coach will send an in-app-message to ask about difficulties, progress and current status on Wednesday or Friday. However, you will have the option to contact your coach from Monday-Sunday. You’ll get to learn about your weaknesses and what could throw you off track. We’ll teach you how to stay consistent through it all.

Monthly strategy calls
Once a month we’ll set up a call through Zoom to discuss progress and what steps to take the next month. We’ll adapt where needed to push through plateaus. Every month we’ll need pictures from the front, side and back of the body alongside the body weight to monitor progress.

LEARN HOW TO BUILD YOUR PHYSIQUE FROM SCRATCH

Conscious Physique Online Coaching
WHAT YOU’LL GET

  • Work one-on-one with a very experienced expert BSc sports dietitian and internationally certified strength coach (Coach Angela Oosterling)
  • Work with us from anywhere in the world
  • Get a step-by-step custom roadmap to goal
  • Get a Nutrition plan and learn how to eat, what to eat, how much to eat and when to eat
  • Get a custom training plan with weekly progressive overload and monthly periodization
  • Weekly coach check ins. Your coach will monitor your progress and make adjustments if needed
  • Monthly coaching/strategy calls to plan out the next month and work through plateaus
  • Unlimited contact between you and your coach through in-app-messaging or e-mail.

PRICING Combo Plans

  • 12 MONTH ONLINE COACHING

    PACKAGE
    price per month
    €250 p/m

    One Year full coaching & support. Learn how to build a physique from scratch. You’ll learn how to self-monitor for longterm succes. After successfully finishing your first phase (fat loss, muscle gain), we’ll set-up a clear roadmap to continue your physique building journey. You’ll learn habits and behaviors which will lead to a new adopted lifestyle. We’ll teach you how to endure challenges, plan for succes and change your mindset.
 A complete package with A-Z coaching/strategies and methods for your first year of building towards your physique (cutting, building muscle, maintenance).

    • ALL IN ONE NUTRITION & TRAINING + WEEKLY SUPPORT
    • Twelve months coaching & support
    • Step-by-step roadmap to goal
    • Nutrition plan
    • Monthly new training schedule with periodization
    • Monday-Sunday coaching & support
    • Weekly coach check-ins
    • Monthly a 1:1 strategy coaching call
    • 

 100% vegan meal plan is possible
    • Payment per month is possible – please contact us
    Learn more
  • 6 MONTHS ONLINE COACHING

    PACKAGE
    price per month
    €275 p/m

    Six months coaching & support. Do you want to break a cycle and reinvent yourself? You’ll learn how to self-monitor for longterm succes. After successfully finishing your first phase (fat loss, muscle gain), we’ll set-up a clear roadmap to continue your physique building journey. You’ll learn habits and behaviors which will lead to a new adopted lifestyle. We’ll teach you how to endure challenges, plan for succes and change your mindset.
 A complete package with A-Z coaching/strategies and methods for your first ánd second phase (cutting, building muscle, maintenance).

    • ALL IN ONE NUTRITION & TRAINING + WEEKLY SUPPORT
    • Six months coaching & support
    • Step-by-step roadmap to goal
    • Nutrition plan
    • Monthly new training schedule with periodization
    • Monday-Sunday coaching & support
    • Weekly coach check-ins
    • Monthly a 1:1 strategy coaching call
    • 

 100% vegan meal plan is possible
    • Payment per month is possible – please contact us
    Learn more
  • 3 MONTHS ONLINE COACHING

    PACKAGE
    price per month
    €295 p/m

    Three months coaching & support. Start and finish your first phase. Whether it’s losing your first 5-10kg of fat mass or gaining your first 3-6kg of muscle mass, we’ll keep you on the right path guiding you with smart nutrition and training strategies and valuable coaching techniques. When hitting plateaus, we’ll use smart strategies to maintain progress. A complete A-Z package for your first phase (cutting, building muscle).

    • ALL IN ONE NUTRITION & TRAINING + WEEKLY SUPPORT
    • Three months coaching & support
    • Step-by-step roadmap to goal
    • Nutrition plan
    • Monthly new training schedule with periodization
    • Monday-Sunday coaching & support
    • Weekly coach check-ins
    • Once a month a strategy coaching call
    • 

 100% vegan meal plan is possible
    • Payment per month is possible – please contact us
    Learn more
  • PERSONAL TRAINING 1:1

    All-In-One Package
    •  All-In-One Program to Build Your Sustainable Physique. Training, Custom Nutrition Plans and Coaching.
    • Work one-one-one with a very experienced and internationally qualified personal trainer;
    • A step-by step customized plan towards your goal
    • A 100% personalized custom training plan
    • We’ll track and monitor your progress & performance
    • We use the training intensity that is most ideal for you;
    • Advice on optimal recovery;
    • We offer the knowledge you need for your body. Get to know your strengths and weaknesses;
    • We periodically adjust to your goal(s) (new training stimulation to keep the body constantly focused);
    • We care for your safety;
    • Optional: personalized meal plan & nutritional coaching
    Learn more
  • PERSONAL TRAINING 2:1

    Duo Training
    Per session from
    €55 p.p.
    • All-In-One Program to Build Your Sustainable Physique. Training and custom Nutrition Plans and Coaching for the both of you.
    • Work one-one-one with a very experienced and internationally qualified personal trainer;
    • A step-by step customized plan towards your goal;
    • A 100% personalized custom training plan;
    • We’ll track and monitor your progress & performance;
    • We use the training intensity that is most ideal for you;
    • Advice on optimal recovery;
    • We offer the knowledge you need for your body. Get to know your strengths and weaknesses;
    • We periodically adjust to your goal(s) (new training stimulation to keep the body constantly focused);
    • We care for your safety;
    • Optional: personalized meal plan & nutritional coaching.
    Learn more
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